foxytrot

Thanks for the suggestions! I hadn't thought about doing bodyweight, and hadn't previously read anything like that article - thank you! My own experience has been that bodyweight training hasn't had anything like the results that weight training has, but I probably have never done a specifically designed bodyweight programme, just bootcamp stuff (e.g. beachbody type workouts aimed at overall fitness). Yeah, changing my environment would probably help....right now I'm using my garage, as with 2 young kids and sports training 3 nights a week already, I feel bad going out to do MORE stuff...whereas working out in the garage is easy (though boring). Hm, will think about if there's something I can change though.

Arg! I'm really stuck. I've done 5x5 and Starting Strength before. I used to LOVE lifting weights - found it so motivating and enjoyable. It's been a few years since I have done a weights programme properly or consistently (due to arrival of our second child, lack of time and lack of energy). I have been TRYING to get back into the programme that I did in 2013 (when I also used NF a lot), which was 5x5 3 days a week, and 3 days a week of other sport (I play roller derby). 5x5 has definitely been the best exercise programme I've ever done in terms of it's positive impact on my body, and I'd really like to try and regain my 2013 strength and physique. But I am really struggling. I'm not enjoying any of my lifts. I feel like my technique isn't very good, and I just don't enjoy it anymore. I'm struggling a bit with motivation (I was recently selected to represent my country in sport, but missed out at the final cut) and I just don't enjoy 5x5. But I want the results I know it can give me! Am desperate for suggestions of what to do, which might have similar results (strength and physique) as 5x5 but is something that feels a bit different, so I can try and find something that is fun again. Sorry for the glum post!

I hear you. It's really hard when you lose motivation. It sounds like you need to set a new goal, and have a real drive to reach it. Maybe deliberately give yourself a week off - a reward for your hard work so far. Take a week where you're "allowed" to slack off exercise and eat in a more relaxed way. What I usually find is that if I'm "allowed" to relax, I find I don't really want to! Then after a week off, set yourself your next goal. Maybe plan a reward that you REALLY want for when you get there - a trip away or something big you've wanted to treat yourself to for a while?

Oh cool!!! I haven't done the RD Athletics programme, though I've looked at it a bit. Let me know how it goes!

Thanks for the replies! I hadn't thought about getting a check up...I'll look into it! I've just started "Starting Strength" and have gone back to using MyFitnessPal to track my macros. I suspect that by trying to eat low carb I've a) not been eating enough calories and the majority of the calories I've been eating have been coming from fat...not enough protein. Vaereyes: I'm Fox-Z I've been playing for Dunedin Derby in NZ for around 5 years. Which league are you with? Sent from my iPhone using Tapatalk

Hi! I'm a mum to two girls congratulations on your 3! I have pretty much a whole gym in our garage. Me and my husband go down there when the kids are asleep and do workouts...we mainly have done heavy weights (e.g. StrongLifts programme) because it's non complicated (easy to remember what to do even when sleep deprived) effective and can be done within about 45 mins. Sent from my iPhone using Tapatalk

I don't really have any suggestions because I'm looking for help in a similar way to you! But I also play derby, so wanted to say "hi"! I'd say some of the best derby workouts you can do involve plyometrics + strength work/weights. I previously have done StrongLifts 5x5 and really liked it. Sent from my iPhone using Tapatalk

Hi! I used to hang out here a lot....then I had our second child and life became insanely busy for.....a couple of years! Now I'm back, and hoping nerd fitness can help me once again. I got so much out of being part of this community in the past - and I want to get back to some fitness goals. Right now I'm looking for help, choosing an exercise programme and diet plan. I'm feeling lost with exercise in general, and like I've lost so much knowledge of what to do and how to reach my goals. Some basics about me: Mum of two (read - I will never be happy with my stomach!) I play Roller Derby (during season we train 3 x a week - so that's fairly good cardio). Right now we're on break. 65kg, 168cm I'd call myself moderately fit - in that I'll do 200 burpees or run up a hill near my house or play an intense derby game and not die. I currently eat a mostly low carb diet - no sugar, no pastas, breads, etc. I eat a lot of salad. But I don't track my diet the way I used to - I just generally try to have more protein than carbs, no rubbish (apart from a cheat day), salads and veges instead of sandwiches and pastas etc. Goals: - Lose fat, get more muscle. My bum is SO FLAT - like, seriously, where did my ass go?! - Get stronger. I don't want people to be able to push me around when i'm on the derby track. I want to hit people harder. - Feel better when I look in the mirror/I'd like my clothes to be slightly looser - I don't know if it's because I'm in my mid 30s now, but I feel like it's harder for me to stay the size I want. I've done 5x5 stronglifts before and liked it. I've just finished Core de Force (beach body) and found it good for my balance (which is good for derby) but haven't really felt like it's made much difference to my strength or fitness, and I feel particularly bummed out about it because it's meant working out EVERY day for up to an hour....and with two kids I really resent spending my tiny bits of free time on exercise that doesn't make much of a difference! Ideally I'd love an exercise programme that is going to give me good results, but not mean working out every day of the week. I also know that I need to partner it with the right eating plan for things to work. I'm happy to work hard when I work out - I like to feel like I've DONE something that makes a difference!

Slightly late but....GO THE PR!!!!!!!!!!!!!!!

Thanks!!!!!!!!!!!!!!!!! I feel bad, life is taking over my life and I'm hardly on here.....between birthday things and big derby bout things I have hardly been here in the last two weeks, sorry everyone! Got new programme today from trainer. He's set me up so that I do legs on Monday, arms and chest on Wednesday and then shoulders and back on Friday. I haven't done a split programme like this before, and am a bit nervous about it. Mainly just worrying about losing muscle - I'm used to doing squats 3 x per week, so going to once a week makes me go "eek". But it's only for a month, so I'm just going to try it and see what happens. On each day, he's got me doing around 6 or 7 exercises...4 sets of 15 reps. He really wants to build my endurance, as to be honest it pretty much SUCKS at the moment. When he took me through the programme today, he was putting me on weights that were HARD to do for 15 reps. Like, I'd get to 10 and be ready to stop. So pushing through that and trying to get 15 at that weight is going to be hard, which will probably be good for me. I hope!

Aw Kiwi. Sending resty-virtual-hugs. A week of rest isn't going to do anything bad, in fact, it sounds like it will do you good. I know this is ridiculous coming from me, but try not to stress, and to rest! Will be thinking super good fast thoughts at you for Sunday. Look after yourself over the next few days, don't go doing any big workouts as you want muscles good and resty, and eat good foods. I'm doing the same, in prep for Saturday's THREE derby games! love you! xx

Phew, crazy busy week between derby-monster-eating-my-life (we have a HUGE tournament on in a week) plus my 30th birthday and all the dinners and parties and fun things! And cake....so...much...cake...and...chocolate......!!!!!!!!!!!!!!!! Cool, that is really helpful to know. Changes - GOOD! I am wanting change, am feeling un-motivated and bummed out as I haven't seen any big change for a long time now. I love how everything is heavy, heavy, heavy hehe Yay derby!!!! We have a huge tournament on in a week, and i'm super excited for it For squats - the biggest thing that has helped was the realisation that the bar should be travelling up and down in a straight line. Now that I've realised that, and can watch myself in the mirror to the side, that has been the biggest difference I think. I've been trying to get my squat technique right since FOREVER ago though, haha!

YAY KIWI!!!! So happy for you, and not at all surprised. You can totally do that time again for your race, I 100% know it!!! You are so inspiring, and you are KICKING this challenge's ASS!!!!!!!!!!!!!!!!!!!!!!!

Jaw is actually pretty much back to normal, thanks!!! Recovered fairly fast with a bit of rest etc, phew. This week has not been wonderful for my goals....I've been up late quite a bit (dad has been in hospital so I've been stressed, plus it's my 30th on Friday and I have lots of party planning to do, plus we have a derby game against two other cities in one week and I'm the marketing manager so loooots to do for that too....sigh). I skipped doing extra arm work in one gym session, as I was just too tired/sore plus out of time. BUT I did have a PT session today which smashed my arms, so hopefully that makes up for it. Derby was average this week - I'm still trying and pushing myself, but it was just one of those 'off' nights. Am eating enough protein though so yay on that goal. Met with a PT, who took me through technique for all my 5x5 SLs. He wants to put me on a programme, which starts with 4 weeks of endurance work and then builds back more into strength work. I am hesitant to change what I'm doing, but at the same time I think I could do with a bit of change. I saw huge changes at the start of 5x5, but after the initial 6 weeks of newbie gains, the changes have been much smaller. This PT has taken me through all the key lifts, and ab work etc and seems to have a good reading of where my weaknesses are. He knows my goals are to put on muscle and get stronger, and is saying that he recommends I start with a base of endurance, getting the movements really correct and building up my muscle endurance in different areas before getting into strength work in those areas. Does that make sense? Does that sound right? By 'endurance' I don't mean doing thousands of reps of anything, just doing more like 10 reps per set rather than 5, and today he had me working till failure a fair bit. Good idea? Do I try it?

Yay for having a plan around pullups! I wish I could offer some advice, but as I am yet to achieve a single pull up, I'll just sit here and read....